Day 1


Last night I set my alarm for 0830. I woke up today a little slow and got out of bed at 0835. Tomorrow I will be more deliberate with my wake up and get out of bed as soon as the alarm rings.


After I got out of bed I made it. I then immediately consumed 12 ounces of water to rehydrate. I moved to the kitchen to start prepping my pre-workout meal. As I was eating my meal I turned on 10 minutes of a motivational speaker to start programming my mind for the success of the day. This morning I listened to a compilation of speeches on Youtube (you can just search “morning motivation”) After the meal I took some pre-workout and moved into the gym.


Today was Back day below I will list all my exercises, repetitions, how it felt, and additional notes on an exercise if applicable. I took rest intervals consisting of 2 minutes between sets for my strength exercise (Deadlift) and 1 minute for ever other exercise including abdominal work.

Today’s top workout song was “Ambition” by Wale. This song made me want more today. This song made me reflect on that I am not doing it just for myself I thought about my loved ones and the people who need me to succeed. It gave me a source of extra power when the going got tough. Today I recommend you also reflect on your loved ones. If you have no loved ones then reflect on the people around you and how you could change their lives by improving yours. They need you, even if you don’t think they do.

Deadlift 5×3

  • 255×3 During this first set I felt the fatigue of cardio the day prior (decently common in a caloric deficit) I did not feel fully recovered so instinctually I knew what tone to set for the rest of the workout.
  • 255×3
  • 255×3
  • 255×3
  • 255×3

Pull ups 4×6 (The goal of this is to progressively add one rep to each set as I get stronger until I can do sets of 10 for all for sets, then add more sets)

  • 1×6 I was still fatigued but I was flying up and down I may move up to 7 starting next week
  • 1×6
  • 1×6
  • 1×6

Lat Pull Downs 4 sets reps going down each set ending on the last set in a drop set

  • 110×12
  • 120×10
  • 125×8
  • 125×8 110×8 85×8

Remember during this workout you should have a good activation of the appropriate muscles and reach failure on the last rep. Adjust your weight accordingly for this goal. Be Humble.

Seated machine row

  • 65×12 I put I needed to add 5 pounds on this exercise for next week
  • 80×10
  • 90×8
  • 90×8

Standing Lat pull down

This is an exercise I am still trying to develop a stronger mind muscle connection to. Due to that fact I keep the weight light until I am properly activating for every set. I will annotate my personal notes to the side in parentheses about this development.

  • 20×12 (Good squeeze)
  • 20×10 (Squeeze harder)
  • 20×8
  • 20×8

That concluded my back workout. Like I stated at the beginning I felt fatigued for the entirety of the workout from cardio the previous day. On a normal day I would then move to ab work and slow prolonged cardio to put me in a deeper caloric deficit. Today I didn’t do weighted abs and I did not do any cardio. These measures were taken to ensure I can hit tomorrows workout with equal or more strength.


Plank 3x1min

  • 1 minute
  • 1 minute
  • 1 minute

Oblique Plank

  • 30 seconds each side
  • 30 seconds each side
  • 30 seconds each side


Like I stated at the beginning I was very fatigued but normally I would add 30 minutes of walking on the treadmill at 2.5% incline.

That concluded my workout.


I went home slammed a protein shake and commenced my stretching routine. I stretched for a total of 30ish minutes. When developing a routine for stretching remember it is athlete specific. You must develop the muscular intelligence to identify what muscles on your body are consistently tight. When stretching go until you feel the pull and tension then relax until the tension is no longer there. Some muscles will be more tense some days and more relaxed on others. If it already feels loose on one side but tight on the other then stretch the other side more. The same principle goes for specific muscle groups (if its loose lay off, if it’s tight stretch it out)

Today’s work

After stretching I immediately went into writing this blog while I wait for my next scheduled time to eat. My mindset behind going straight into the days work is to start developing routines in my mind so it understands to maximize the available time in my day and to use that time efficiently.

I ate my next meal shortly after writing the last paragraph. I then took an unscheduled break for about 2 and a half to 3 hours. I watched random Youtube videos and played video games. At this moment I haven’t flushed out rules for regulation of break time. I will develop a plan for that tonight so I can be more efficient tomorrow.

After that 3 hour break it was time for my next meal so I ate again.

At the time of today’s blog I had not finished the intro blog. After the last meal I got crackin’ on it.

I worked on the intro for 2 hours and some change then stopped to do some house work and get clarification about specifics for the story. After 3 hours I also ate my next meal.

I am going to eat one more meal tonight and that will probably be all the work for today. I feel like a got a lot done. I was significantly more productive today than I have been in the past. I would like to get more structure and parameters in my day. I will develop a comprehensive plan to do so tomorrow.


While cooking or on the move I would put in my headphones and play an audio book. The audio book I am currently listening to is “Outliers” by Malcolm Gladwell. Listening to this book today gave me an idea. I am going to start doing book reviews as often as I can about the books I am currently reading or listening to. I will go into detail about interesting topics and concepts I find useful as well as if the book was worth reading to help me achieve my specific goals. I believe it will be helpful to streamline information to you so you can spend half the time I do at accomplishing your goals.

Published by manwithoutafather

I am just a man who wants to live a better life.

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